Dany If I’m gonna tell you that you will run 5k after 9 weeks, will you believe me? I hope your answer is yes, because with this simple 5k running plan for beginners which I’ll share with you, you will be amazed by yourself.
What is about all this running? As I share with you in my article “Running techniques for beginners in 3 steps“, by now you are aware of running benefits.
I know it’s hard to get off that couch, but trust me it’s worth it.
You think that only professional athletes are able to run, but it’s not quite true. They are also humans and they are professionals because they have trained and continue doing that.
Do you think that you can run only when you are young? Wrong! Everyone who wants to be healthy can do it!
The age is just an excuse.
You can practice any sport you want. From all the sports available there should be one suitable for you.
I like the intervals training, short interval exercises with high intensity followed by pauses.
For the plan, you will train only 3 times per week, so you can do it!
As a beginner, I would say, the walk speed should be 3km/h and running speed should be 4-5km/h.
Week 1
Monday – no running
Tuesday
- Warm up – 5 minutes
- 1 minute run + 1 and 1/2 minutes walk – do this sequence 8 times
- Cool down – 5 minutes
Wednesday – no running
Thursday
- Warm up – 5 minutes
- 1 minute run + 1 and 1/2 minutes walk – do this sequence 8 times
- Cool down – 5 minutes
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute
- 1 minute run + 1 and 1/2 minutes walk – do this sequence 8 times
- Cool down – 5 minutes
Week 2
Monday – no running
Tuesday
- Warm up – 5 minutes
- 1 and 1/2 minutes run + 2 minutes walk – do this sequence 6 times
- Cool down – 5 minutes
Wednesday – no running
Thursday
- Warm up – 5 minutes
- 1 and 1/2 minutes run + 2 minutes walk – do this sequence 6 times
- Cool down – 5 minutes
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minutes
- 1 and 1/2 minutes run + 2 minutes walk – do this sequence 6 times
- Cool down – 5 minutes
Week 3
Monday – no running
Tuesday
- Warm up – 5 minutes
- 2 minutes run + 3 minutes walk – do this sequence 4 times
- Cool down – 5 minutes
Wednesday – no running
Thursday
- Warm up – 5 minutes
- 2 minutes run + 3 minutes walk – do this sequence 4 times
- Cool down – 5 minutes
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minutes
- 2 minutes run + 3 minutes walk – do this sequence 4 times
- Cool down – 5 minutes
Week 4
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 1 and 1/2 minutes run + 1 and 1/2 minutes walk + 3 minutes run + 3 minutes walk – do this sequence 2 times
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 1 and 1/2 minutes run + 1 and 1/2 minutes walk + 3 minutes run + 3 minutes walk – do this sequence 2 times
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 1 and 1/2 minutes run + 1 and 1/2 minutes walk + 3 minutes run + 3 minutes walk – do this sequence 2 times
- Cool down – 5 minutes walk
Week 5
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run + 2 and 1/2 minutes walk + 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run – do this sequence 2 times
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run + 2 and 1/2 minutes walk + 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run – do this sequence 2 times
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run + 2 and 1/2 minutes walk + 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run – do this sequence 2 times
- Cool down – 5 minutes walk
Week 6
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 5 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 5 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 5 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Week 7
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 8 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 8 minutes run + 5 minutes walk + 8 minutes run
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 21 minutes run
- Cool down – 5 minutes walk
Week 8
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 8 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 10 minutes run + 3 minutes walk + 10 minutes run
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 25 minutes run
- Cool down – 5 minutes walk
Week 9
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 25 minutes run
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 28 minutes run
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 5k – 30 minutes run
- Cool down – 5 minutes walk
Do not forget!
Set your mind for 30 minutes of training, including warm up and cool down.
Warm up – walk for 5 minutes to prepare the body for workout. Start to walk in your normal peace and by the end of 5 minutes increase the tempo.
Cool down – like on warm up, do the same 5 minutes of walk, but now decreasing the tempo.
1. Breathe – inhale on your nose, exhale on your mouth
2. Have some water with you
3. Buy a good pair of shoes. You can find more info in my article “Running athletic shoes – How to choose”
Here you have it! The plan which help you to run 5k.
If you enjoyed this article, please leave a comment in the below section.
Hi there, I have to say that when your opening line about do I believe you, that I – a beginner – could run 5K after 9 weeks, I did not believe you at all. Because I am one of those people that’s never been able to run long distance. I can do short bursts, and happy to walk lots, but running long distances has NEVER been my thing. So it was with much skepticism that I read your article. And I’m happy to say that I think what you’re suggesting seems like a great way to get started. It’s not scary like I thought it would be, and I think beginning slowly will help me to get there. I thank you very much for this, as I feel that your approach is doable. It’s now up to me and my motivation. Thanks!
Hi Melissa,
I know it’s hard to believe 🙂 I was the same when I start running, like it’s not for me. I started with a plan and I adjusted based on my needs. You’re very welcome. It is doable and this is a good cardio exercise. Indeed it’s all up to you now. Let me know about your progress.
Hi,
I also do prefer the slow beginning. You will not spoil the exercise for yourself 🙂 especially on the long run.
I used to think that I had to push myself.. The opposite worked out.
I started slowly, and after while I felt like running more or faster 🙂 In fact I end up doing fast walking – especially up the slopes:)
Anyways thank you for the article 🙂
Mike
Hi Michal,
It’s true, do not push, take it slowly. The main idea is to give your body time to get used with the practice.
You’re welcome and thank you for your comment.
Stay healthy!
I used to run and I loved it. Very relaxing and helped me with daily stress.
I like the training schedule you have outlined. It looks appealing for me to start running again.
I a beginner can do it, so can I. Running in a 5k for me would a big deal.
What would you suggest for someone that is older and has had knee injuries in the past?
It also relaxing me 🙂 Thank you, it’s a really easy plan to follow.
Regarding your knee injuries depends how serious they are. I cannot advise in this direction, only a doctor can do it. But, what I can tell you is that some medical exercises would be prescribed.
Stay healthy!
I must say that your plan really intrigue me because I think that running is very important for everyone who want to lose some excess pounds naturally. I was running in the past but just like that, nothing special, and now I will consider your running plan because it looks interesting to me. Thanks a lot.
You’re very welcome, Daniel. Let me know about your progress.
Stay healthy!
Do you think this is something I could do with my son? He’s 11 and I’d hate to leave him alone at home, but I don’t know if 5k would be too much to accomplish as an 11 year old.
Thanks,
Hi Dave,
It depends on his physical condition, you know him better. But with this easy plan, I think that he can manage. Let me know about the results.
You’re welcome!
Stay healthy!
Love the detailed article! I have to say the build is quite good, slow and steady beginning with enough rest in between! Most people tend to start way too fast because they want to “run”, but if you haven’t done it for a long while or never done it, running can be quite heavy for your body.. and that wil lead to injury’s.
Do you also recommend stretching (dynamic) as a warming-up? Or do you not recommend that?
Thanks, Eelco. As you mentioned, most people just start to run and run fast.
I recommend stretching after running, warming up is just warming up, nothing more.
Stay healthy!